CHECK Magazin - Gesundheitsmagazin für Männer No.7

Mental health
10 tips for more joy and peace
in everyday life
1. LIVE WITH FORESIGHT
Check your schedule and make a list: how
much of your time and energy goes into
work and the needs of others? Do you give
yourself enough leeway? If not, balance
your schedule out because self-care is
paramount.
2. PLAN SELF-CARE
Check your calendar. Is it crammed with
appointments? Then write down times for
yourself like you do with other commitments
and stick to them. These can be
varied, from visits to the doctor to sports
activities, hobbies or even meditation.
Always allow yourself enough time out!
3. ENSURE RESTFUL SLEEP
Ensure adequate and restful sleep so that
your performance is not impaired. Be careful
not to rest for less than 8 hours. Lack of
sleep affects mood and our ability to deal
with challenges. In the long term, having
consecutively short nights can contribute
to physical and psychological exhaustion.
4. EAT A BALANCED DIET
When we are stressed, we tend to consume
more stimulants such as coffee and alcohol
and let that compensate for food. But
such stimulants tend to be counterproductive.
A balanced diet and making time to
eat can limit the risk of burnout.
5. PRACTICE RELAXATION
Whether linked to business or family,
burnout is almost always associated with
stress. By regularly practicing relaxation
techniques such as meditation or yoga, we
can release the tension of the day.
6. DO MORE EXERCISE
Through exercise, we can relieve and reduce
accumulated stress, as well as clear
our heads. Regular physical activity such as
running, indoor sports or swimming prevent
burnout syndrome.
7. LEARN TO SAY “NO”
Turning down another assignment doesn’t
make you a bad employee. Saying “no”
when overwhelmed is essential for physical
and mental health. It is better to be honest
than to act positively and suffer unnecessarily.
Do not try to please those around you
at all costs.
8. REDUCE AVAILABILITY
Get in the habit of turning off electronic
devices after work, or at least not responding
to calls or emails.
9. MEET FRIENDS AND HAVE FUN
If you are exhausted and work overwhelms
you, then meet people who are good for
you. Spend time with your partner, enjoy
a romantic dinner, treat yourself to a
weekend getaway or vacation and try to
enjoy life.
10. PROFESSIONAL HELP
If you have the feeling that you can no
longer cope with your overwhelming
demands, get help. A personal consultation
with your family doctor or a therapist prevents
the worst case scenario: breakdown.
If you find yourself losing balance in your
life, don’t wait any longer. In this case, professional
support is the best way to go.
CHECK BERLIN/BRANDENBURG #7
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